Description
This Healthy Moroccan Chickpea Stew is a flavorful, comforting dish combining aromatic spices, tender chickpeas, and rich tomatoes. Ready in just 30 minutes, it's a perfect plant-based meal that's both nutritious and satisfying, designed to be served over rice or quinoa and garnished with fresh cilantro.
Ingredients
Vegetables & Aromatics
- 1 small onion, diced
- 2 garlic cloves, minced
Pantry
- 1 tbsp olive oil
- 1 (14-ounce) can diced tomatoes
- 1 (14-ounce) can chickpeas
- 1/2 cup filtered water
- 2 tbsp tomato paste
- 1 tsp turmeric
- 1 tsp paprika
- 1 tsp garam masala
- 1/4 tsp garlic powder
- 1 tbsp cumin
- 1/2 tsp salt (plus additional salt to taste)
- 1/2 tsp black pepper
Garnish
- Fresh cilantro, chopped
Instructions
- Saute the onions: In a pot over medium heat, heat the olive oil and add the diced onion. Cook, stirring often, for 3 to 4 minutes until the onions soften and their edges begin to brown slightly.
- Add the chickpeas and spices: Add the minced garlic, chickpeas, salt, black pepper, turmeric, paprika, garam masala, garlic powder, and cumin to the onions. Cook for about one minute, stirring frequently, until the spices become fragrant.
- Add tomatoes and simmer: Stir in the diced tomatoes, filtered water, and tomato paste. Cover the pot and reduce the heat to maintain a gentle simmer. Let cook for 25 to 30 minutes, stirring occasionally to combine flavors.
- Season then serve: Taste the stew and adjust seasoning with additional salt if needed. Serve hot over rice or quinoa and garnish with chopped fresh cilantro for a burst of freshness.
Notes
- You can substitute canned tomatoes with fresh diced tomatoes if preferred, though cooking time may increase slightly.
- Adjust the spice levels according to your taste by reducing or increasing the amount of garam masala and paprika.
- This stew can be made in advance and stores well in the refrigerator for up to 3 days.
- For a creamier texture, stir in a dollop of plain yogurt or coconut cream just before serving.
- This recipe is naturally gluten-free and vegetarian.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Stew
- Method: Stovetop
- Cuisine: Moroccan
